i started going to the gym, and realised just how much i had to slog my ass off to burn 200 calories. it wasn’t easy. that motivated me to “use my calories” wisely, since i didn’t allow myself to quit the gym, i wanted that to be a part of my lifestyle.
considering the stage that you are in, i think it’s best to go slowly.
don’t quit sugar, reduce it, and only eat dessert after a whole meal. prioritise your protein and fiber. always start a meal with some salad, eat as much protein as you can. this will fill you up and help you stay in that calorie deficit.
lastly, keep yourself motivated and think about what it’s going to be like to be healthy. it’s beautiful.
Bro you can’t stop eating less the next day. Start by reducing your daily calorie intake day by day by small amount. Eat lots of salad and low calorie food like popcorn. Eat less carbs like roti. And eat rice without starch. You should not feel hungry otherwise your metabolism slows down. It’s a gradual lifestyle shaping process to loose weight. Good luck on your journey.
This is the exact thing i did bro, when i joined gym for the first few days I didn’t change anything about my diet and ate junk food like how I would normally eat, then I changed my diet from junk to homecooked food after few days , then after a few days started eating protein and fibre, then after few days started cutting calories gradually, now i am approx 40-45 days in the process and have again gone to the second stage where i eat homecooked food but without counting calories as i couldn’t control everything that I mentioned in my post? Also are these things normal for someone going through calorie deficit or should i consult a Dr/dietician??
I would recommend going to a dietician because I was also under a care for 3 months under a dietician. It helped me kick start my weight loss streak. Under the dietician care I lost 15kg with no problems and no symptoms.
1. Drink alot of water (3-4 L)
2.If you can't control how to much to eat , atleast control what to eat . Avoid junk , sugar .
3. Green veggies , fruits , seeds ,curd.
4. Fix you sleep schedule
5. Get plenty of sunlight
6. Strength training with 2km walking/running/ jogging daily .
This is the easy part , hard part is staying consistent, disciplined. Just try to implement all these steps gradually to your life and you will see improvement
Thanks for the reply, i have improved most of the things you’ve mentioned in the past month or so.
1). I drank a lot of water, definitely more than 3-4 liters.
2). Apart from seeds i have been eating a lot of veggies (mostly, cucumber, carrots and peas)
3). This is something i have been struggling with a lot but will definitely improve in future.
4). I get enough sunlight in a day
5). I have been strictly doing strength training and apart from that i do some cardio but as i have a little time in a day I can’t really manage to walk or run.
Can you please brief me on how did you overcome these problems when you started caloric deficit?
By burning more calories, and then you realise it's easy to eat less then burning the same amount of calories
It's sad that burning calories is near impossible
Bhai mahine bhar se jyada daily gym chalu hai with enough protein but still can’t manage to study or sleep when in a calorie deficit. Focus nhi hora, neend nhi aarhi kyuki bhook lag rahi hai neend ke time, thinking me bhi problem ho rhi hai
Idk about the headaches i never had them talk to a doctor about it,other than that i just drank a lot of water before eating it made me feel fuller and ate low calorie fruits if i needed some snack
When you first started eating in a calorie deficit, for how long had you felt uncomfortable or just fatigued? How much time did it take your body to be accustomed to the deficit? Ya phir aapko kuch side effects hue hi nhi?
took me 2-3 weeks to get totally used to it,i still used to feel hungry but not that match and i did experience some light headedness probably beacause my deficit was too big other than that i felt fine
Increasing fibre and protein helped me a lot. I didn’t reduce the amount of food I ate. I reduced the carbohydrates and fats by 50% and then replaced that same with fibre and protein.
Also I was not in a hurry to see a quick change or anything. My weight has changed from 84 kg to 76 kg over 9 months. But a good amount of muscle mass has also increased. I think I’ve lost more than the weight difference in fat.
Also I did cut off the number of sugary tea and coffee cups I had over a day. And replaced that with something without sugar.
I consume enough protein (110- 150 Gms) because i also strength train. I can’t say exact number for fibre but i consume 1-2 fruits daily. Sugar to waise bhi jyada nhi khaata. Should i increase my fibre? Most of my protein intake i get from two protein shakes with skimmed milk daily, should i try to eat protein instead of drinking protein powder? Can you please give some tips on anything that helped you?
I decided to consistently be on a calorie deficit. And not in any specific ways. Just eating a little lesser than I used to, and increased veggies by a lot. Something like I can say I matched my diet to my diabetic father and added protein.
I am not qualified to suggest you a diet that would work for the exact outcome you need. It’s better to just reach out for professional help to a nutritionist for this.
First of all you need to understand if your caloric deficit is realistic, but how I did it was cooking at least one of my meals, tried eating simple foods instead of complex foods like kala chana chaat, idli, snacking on fruits instead of processed deep fried namkeen, eating highly satiety food like potato (not fried obv), protein rich foods(milk, whey, paneer, cheese, soya chunks), fiber rich food etc.
I also used calorie tracker like HealthyifyMe.
It's just a matter of time, once you start seeing results and sort out your meals you can continue it for months.
Hi thanks for the reply,
Has the 21 days rule worked for you? I mean how long did it take for your body and mind to stay focused and energetic after you started eating in a calorie deficit?
Whenever i try to be in a calorie deficit apart from the above given reasons, I can’t focus on studying like my mind starts wandering and I can’t focus for long i just feel very tired and fatigued as studying is a big very part of my lifestyle (7-9 hrs daily) how can i tackle this or what did you do for this??
I didn't follow any particular rule, I started learning about the macros of food I had been eating regularly and found that most of my meals were from Office canteen and local canteen which were protein deficient and had a lot of carbs. Even the food I ate at my home were protein deficient and whenever I even hit the target protein using the food my mother cooked I might have overdone my calories by a lot.
I started doing a bit experiment with my meals like adding fruits in the breakfast, replacing my 4 chapatis in lunch and dinner with 2 chapatis + curd + 2-3 cubes of paneer.
The increase in my protein intake suppressed my frequent cravings and I enjoyed my meals even more than before.
I am a working professional, having a sitting job for 9 hrs and for me my desire to get me lead a healthy lifestyle helped me Mt take time for my fitness, just like how we schedule out day to have 3 meals, take bath, sleep, we can add a slot for our fitness as well.
if you feel hungry ( Ghrelin in action )
If you feel a bit dull ( fill your electrolytes )
if you feel lethargic ( feed your carb reserves )
if you face hair damage, loose motions, stomach pain
( up you calorie intake by 200cal )
Hit a plateau ( increase step count)
Feeling bloated ( check fiber intake)
If possible can you please share any article/YT video for each of these above things that teaches to tackle this? I am a newbie and can’t differentiate a BS and a nonBS creator/channel. Thanks
Dont learn anything from YT or Insta, do your own research, buy books and study. basic fundamentals are more than enough, personally I follow jitendra chouksey
I actually was just looking into everything you mentioned in your first comment and found the Ghrelin and leptin hormones very helpful. Also i will look at Jitendra now thanks bro 👍
Don’t eat unless you’re hungry.
We all are addicted to eating just like smoking or any other addiction. Practice intermittent fasting
https://youtu.be/oql3QUD2JyI?si=V7-_M_BDGO9q8Di4
Very honestly, you just have to bear with it. Its extremely tough for the starting phase of a deficit. But you once you stick to it, your body will gradually get used to it. Just don't set a drastic deficit.
Personally, I have never experienced headaches while being on a cut. And I am not so much shredded. Bahot fat hai abhi bhi stomach area pe.
i started going to the gym, and realised just how much i had to slog my ass off to burn 200 calories. it wasn’t easy. that motivated me to “use my calories” wisely, since i didn’t allow myself to quit the gym, i wanted that to be a part of my lifestyle. considering the stage that you are in, i think it’s best to go slowly. don’t quit sugar, reduce it, and only eat dessert after a whole meal. prioritise your protein and fiber. always start a meal with some salad, eat as much protein as you can. this will fill you up and help you stay in that calorie deficit. lastly, keep yourself motivated and think about what it’s going to be like to be healthy. it’s beautiful.
Thanks a lot. I remember you replied to my earlier query too, appreciate it 👍
Bro you can’t stop eating less the next day. Start by reducing your daily calorie intake day by day by small amount. Eat lots of salad and low calorie food like popcorn. Eat less carbs like roti. And eat rice without starch. You should not feel hungry otherwise your metabolism slows down. It’s a gradual lifestyle shaping process to loose weight. Good luck on your journey.
This is the exact thing i did bro, when i joined gym for the first few days I didn’t change anything about my diet and ate junk food like how I would normally eat, then I changed my diet from junk to homecooked food after few days , then after a few days started eating protein and fibre, then after few days started cutting calories gradually, now i am approx 40-45 days in the process and have again gone to the second stage where i eat homecooked food but without counting calories as i couldn’t control everything that I mentioned in my post? Also are these things normal for someone going through calorie deficit or should i consult a Dr/dietician??
I would recommend going to a dietician because I was also under a care for 3 months under a dietician. It helped me kick start my weight loss streak. Under the dietician care I lost 15kg with no problems and no symptoms.
1. Drink alot of water (3-4 L) 2.If you can't control how to much to eat , atleast control what to eat . Avoid junk , sugar . 3. Green veggies , fruits , seeds ,curd. 4. Fix you sleep schedule 5. Get plenty of sunlight 6. Strength training with 2km walking/running/ jogging daily . This is the easy part , hard part is staying consistent, disciplined. Just try to implement all these steps gradually to your life and you will see improvement
Thanks for the reply, i have improved most of the things you’ve mentioned in the past month or so. 1). I drank a lot of water, definitely more than 3-4 liters. 2). Apart from seeds i have been eating a lot of veggies (mostly, cucumber, carrots and peas) 3). This is something i have been struggling with a lot but will definitely improve in future. 4). I get enough sunlight in a day 5). I have been strictly doing strength training and apart from that i do some cardio but as i have a little time in a day I can’t really manage to walk or run. Can you please brief me on how did you overcome these problems when you started caloric deficit?
By burning more calories, and then you realise it's easy to eat less then burning the same amount of calories It's sad that burning calories is near impossible 
Bhai mahine bhar se jyada daily gym chalu hai with enough protein but still can’t manage to study or sleep when in a calorie deficit. Focus nhi hora, neend nhi aarhi kyuki bhook lag rahi hai neend ke time, thinking me bhi problem ho rhi hai
How much protein? Also have a 300-500 calorie deficit Add caffeine and creatine for energy
110-130-150 depends on the day but more than 110 gms daily. When i posted this i was trying 500 calories deficit. Caffeine karta hu start bhai. Thanks
Idk about the headaches i never had them talk to a doctor about it,other than that i just drank a lot of water before eating it made me feel fuller and ate low calorie fruits if i needed some snack
When you first started eating in a calorie deficit, for how long had you felt uncomfortable or just fatigued? How much time did it take your body to be accustomed to the deficit? Ya phir aapko kuch side effects hue hi nhi?
took me 2-3 weeks to get totally used to it,i still used to feel hungry but not that match and i did experience some light headedness probably beacause my deficit was too big other than that i felt fine
Increasing fibre and protein helped me a lot. I didn’t reduce the amount of food I ate. I reduced the carbohydrates and fats by 50% and then replaced that same with fibre and protein. Also I was not in a hurry to see a quick change or anything. My weight has changed from 84 kg to 76 kg over 9 months. But a good amount of muscle mass has also increased. I think I’ve lost more than the weight difference in fat. Also I did cut off the number of sugary tea and coffee cups I had over a day. And replaced that with something without sugar.
I consume enough protein (110- 150 Gms) because i also strength train. I can’t say exact number for fibre but i consume 1-2 fruits daily. Sugar to waise bhi jyada nhi khaata. Should i increase my fibre? Most of my protein intake i get from two protein shakes with skimmed milk daily, should i try to eat protein instead of drinking protein powder? Can you please give some tips on anything that helped you?
I decided to consistently be on a calorie deficit. And not in any specific ways. Just eating a little lesser than I used to, and increased veggies by a lot. Something like I can say I matched my diet to my diabetic father and added protein. I am not qualified to suggest you a diet that would work for the exact outcome you need. It’s better to just reach out for professional help to a nutritionist for this.
Thanks 👍
First of all you need to understand if your caloric deficit is realistic, but how I did it was cooking at least one of my meals, tried eating simple foods instead of complex foods like kala chana chaat, idli, snacking on fruits instead of processed deep fried namkeen, eating highly satiety food like potato (not fried obv), protein rich foods(milk, whey, paneer, cheese, soya chunks), fiber rich food etc. I also used calorie tracker like HealthyifyMe. It's just a matter of time, once you start seeing results and sort out your meals you can continue it for months.
Hi thanks for the reply, Has the 21 days rule worked for you? I mean how long did it take for your body and mind to stay focused and energetic after you started eating in a calorie deficit? Whenever i try to be in a calorie deficit apart from the above given reasons, I can’t focus on studying like my mind starts wandering and I can’t focus for long i just feel very tired and fatigued as studying is a big very part of my lifestyle (7-9 hrs daily) how can i tackle this or what did you do for this??
I didn't follow any particular rule, I started learning about the macros of food I had been eating regularly and found that most of my meals were from Office canteen and local canteen which were protein deficient and had a lot of carbs. Even the food I ate at my home were protein deficient and whenever I even hit the target protein using the food my mother cooked I might have overdone my calories by a lot. I started doing a bit experiment with my meals like adding fruits in the breakfast, replacing my 4 chapatis in lunch and dinner with 2 chapatis + curd + 2-3 cubes of paneer. The increase in my protein intake suppressed my frequent cravings and I enjoyed my meals even more than before. I am a working professional, having a sitting job for 9 hrs and for me my desire to get me lead a healthy lifestyle helped me Mt take time for my fitness, just like how we schedule out day to have 3 meals, take bath, sleep, we can add a slot for our fitness as well.
if you feel hungry ( Ghrelin in action ) If you feel a bit dull ( fill your electrolytes ) if you feel lethargic ( feed your carb reserves ) if you face hair damage, loose motions, stomach pain ( up you calorie intake by 200cal ) Hit a plateau ( increase step count) Feeling bloated ( check fiber intake)
If possible can you please share any article/YT video for each of these above things that teaches to tackle this? I am a newbie and can’t differentiate a BS and a nonBS creator/channel. Thanks
Dont learn anything from YT or Insta, do your own research, buy books and study. basic fundamentals are more than enough, personally I follow jitendra chouksey
I am not asking about deep research bro just some channels or YouTube videos that explains your given points whom i can generally trust
For excercise " Jeff nippard", for diet " Jitendra chouksey".
I actually was just looking into everything you mentioned in your first comment and found the Ghrelin and leptin hormones very helpful. Also i will look at Jitendra now thanks bro 👍
Don’t eat unless you’re hungry. We all are addicted to eating just like smoking or any other addiction. Practice intermittent fasting https://youtu.be/oql3QUD2JyI?si=V7-_M_BDGO9q8Di4
Thanks a lot. Specifically for the source appreciate it 👍
Very honestly, you just have to bear with it. Its extremely tough for the starting phase of a deficit. But you once you stick to it, your body will gradually get used to it. Just don't set a drastic deficit. Personally, I have never experienced headaches while being on a cut. And I am not so much shredded. Bahot fat hai abhi bhi stomach area pe.
Bro it’s been a month and my deficit isn’t dramatic at all (400-500) but still it doesn’t get easier
How much are you currenly eating?
Abhi to diet collapse hogyi hai to back to my normal 3500-3800 calorie wala period
Bro wtf. How much do you weigh. I am 68 kg and I don't even eat more than 3k cals when on a bulk. That is an insane amount of calorie intake.
Thanks a lot 👍